Catfish Po'boy with Hoisin-Peanut Sauce
A hoisin-peanut sauce stands in for the traditional rémoulade in this take on the New Orleans classic.
YIELD: 4 servings
COURSE: Sandwiches
Ingredients
Sauce:
1 teaspoon dark sesame oil
2 tablespoons chopped onion
1 teaspoon minced peeled fresh ginger
3 tablespoons hoisin sauce
1 tablespoon creamy peanut butter
1 tablespoon fresh lime juice
1/4 teaspoon sugar
Catfish:
1/4 cup Thai chile sauce
2 garlic cloves, minced
4 (6-ounce) farm-raised catfish fillets
Cooking spray
Remaining ingredients:
4 (2 1/2-ounce) hoagie rolls, split and lightly toasted
2 cups shredded napa (Chinese) cabbage
Preparation
To prepare sauce, heat oil in a small saucepan over medium heat. Add onion and ginger; cook 2 minutes, stirring frequently. Reduce heat to low. Add hoisin sauce, peanut butter, lime juice, and sugar; cook 3 minutes, stirring frequently. Remove from heat; set aside.
Prepare grill or broiler.
To prepare catfish, combine chile sauce and garlic in a large zip-top plastic bag. Add catfish; seal and marinate in refrigerator 30 minutes, turning bag occasionally.
Remove fish from marinade; discard marinade. Place fish on a grill rack or broiler pan coated with cooking spray. Cook 10 minutes or until fish flakes easily when tested with a fork.
Spread 1 tablespoon sauce over bottom half of each hoagie roll; top each serving with 1/2 cup cabbage, 1 catfish fillet, and top half of roll. Serve immediately.
Nutritional Information
Calories: 401; Fat: 12.1g; Saturated fat: 4.1g; Monounsaturated fat: 3.5g; Polyunsaturated fat: 3.2g; Protein: 30.1g; Carbohydrate: 43.7g; Fiber: 3.2g; Cholesterol: 74mg; Iron: 1.8mg; Sodium: 722mg; Calcium: 121mg
Cooking Light JULY 2002
Thursday, December 29, 2011
Wednesday, December 21, 2011
Bananas Foster Bread Recipe
Bananas Foster Bread Recipe
Posted by EasyStreeter
5 tablespoons butter, cubed
1 cup packed brown sugar, divided
1-1/2 cups mashed ripe bananas
3 tablespoons dark rum
1-1/2 cups all-purpose flour
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
2 eggs
1/3 cup fat-free plain yogurt
GLAZE:
1/3 cup confectioners' sugar
1 tablespoon butter, melted
1 tablespoon dark rum
Directions
In a small saucepan, melt butter. Stir in 1/2 cup brown sugar and
bananas. Bring to a boil. Reduce heat; simmer, uncovered, for 3-4 minutes
or until slightly thickened. Remove from the heat. Stir in rum; set aside
to cool.
In a large bowl, combine the flour, flax, baking soda, salt, and
cinnamon. In another large bowl, whisk the eggs, yogurt, banana mixture and
remaining brown sugar. Stir into dry ingredients just until moistened.
Transfer to a 9-in. x 5-in. loaf pan coated with cooking spray. Bake at
350° for 50-55 minutes or until a toothpick inserted near the center comes
out clean. Cool for 10 minutes before removing from pan to a wire rack to
cool completely.
Combine the glaze ingredients; drizzle over bread. Yield: 1 loaf (16
slices).
Nutrition Facts: 1 slice equals 189 calories, 6 g fat (3 g saturated fat),
38 mg cholesterol, 181 mg sodium, 31 g carbohydrate, 1 g fiber, 3 g
protein. Diabetic Exchanges: 2 starch, 1 fat.
Originally published as Bananas Foster Bread in Healthy Cooking
Posted by EasyStreeter
5 tablespoons butter, cubed
1 cup packed brown sugar, divided
1-1/2 cups mashed ripe bananas
3 tablespoons dark rum
1-1/2 cups all-purpose flour
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
2 eggs
1/3 cup fat-free plain yogurt
GLAZE:
1/3 cup confectioners' sugar
1 tablespoon butter, melted
1 tablespoon dark rum
Directions
In a small saucepan, melt butter. Stir in 1/2 cup brown sugar and
bananas. Bring to a boil. Reduce heat; simmer, uncovered, for 3-4 minutes
or until slightly thickened. Remove from the heat. Stir in rum; set aside
to cool.
In a large bowl, combine the flour, flax, baking soda, salt, and
cinnamon. In another large bowl, whisk the eggs, yogurt, banana mixture and
remaining brown sugar. Stir into dry ingredients just until moistened.
Transfer to a 9-in. x 5-in. loaf pan coated with cooking spray. Bake at
350° for 50-55 minutes or until a toothpick inserted near the center comes
out clean. Cool for 10 minutes before removing from pan to a wire rack to
cool completely.
Combine the glaze ingredients; drizzle over bread. Yield: 1 loaf (16
slices).
Nutrition Facts: 1 slice equals 189 calories, 6 g fat (3 g saturated fat),
38 mg cholesterol, 181 mg sodium, 31 g carbohydrate, 1 g fiber, 3 g
protein. Diabetic Exchanges: 2 starch, 1 fat.
Originally published as Bananas Foster Bread in Healthy Cooking
Clams and Leeks Minestra
Clams and Leeks Minestra
posted by CrissyBear
"Minestre are soups that include pasta or rice...cooked in the minestra, so the soup is thicker."
1/2 teaspoon olive oil
1 red finger chile pepper -- seeded and chopped
2 medium leeks -- cleaned and sliced
3 6 ounce cans chopped clams -- drained (reserve juice)
2 1/2 cups low sodium chicken broth
1/2 cup arborio rice
2 tablespoons chopped flat leaf parsley
Heat a nonstick saucepan. Swirl in the oil, then add the chile pepper. Saute until it begins to sizzle, then add the leek and saute until it turns golden, 2-3 minutes. Add the clam juice, the broth and rice; bring just to a boil.
Reduce heat and simmer, covered, until the rice is tender, about 20 minutes, do not let the soup boil. Add the clams, then stir in the parsley.
This recipe serves 4
PointsPlus™ Value =
173 calories; 3.5 g fat; 16 g carb; .5 g fiber; 18 g protein.
Source: WW Simply the Best Italian
Note: You can use whole clams, simply substitute 3 dozen littleneck or mahogany clams for the canned.
posted by CrissyBear
"Minestre are soups that include pasta or rice...cooked in the minestra, so the soup is thicker."
1/2 teaspoon olive oil
1 red finger chile pepper -- seeded and chopped
2 medium leeks -- cleaned and sliced
3 6 ounce cans chopped clams -- drained (reserve juice)
2 1/2 cups low sodium chicken broth
1/2 cup arborio rice
2 tablespoons chopped flat leaf parsley
Heat a nonstick saucepan. Swirl in the oil, then add the chile pepper. Saute until it begins to sizzle, then add the leek and saute until it turns golden, 2-3 minutes. Add the clam juice, the broth and rice; bring just to a boil.
Reduce heat and simmer, covered, until the rice is tender, about 20 minutes, do not let the soup boil. Add the clams, then stir in the parsley.
This recipe serves 4
PointsPlus™ Value =
173 calories; 3.5 g fat; 16 g carb; .5 g fiber; 18 g protein.
Source: WW Simply the Best Italian
Note: You can use whole clams, simply substitute 3 dozen littleneck or mahogany clams for the canned.
Tuesday, December 20, 2011
Thursday, December 8, 2011
Calamari Marinara
Calamari Marinara
posted by NCBeaches
1 (2.5-pound) package frozen, cleaned calamari tubes and tentacles, thawed
2 tablespoons butter
3 garlic cloves, minced
1/2 cup diced onion
2 cups fish broth, clam juice, or chicken broth
1 (14-ounce) can crushed tomatoes
1/4 cup chopped fresh parsley
1/4 cup dry white wine
3/4 teaspoon salt
3/4 teaspoon freshly ground pepper
4 cups lightly packed fresh baby spinach
1/4 cup sliced ripe olives
1 tablespoon pine nuts
Cut calamari tubes into 1/4-inch-thick rings. Melt butter in a large skillet over medium-high heat. Add garlic and onion; sauté 3 minutes or until tender and lightly browned.
Add calamari rings and tentacles, broth, and next 5 ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes. Add spinach, olives, and pine nuts; simmer 8 minutes or until spinach wilts.
Yield: Makes 6 servings
posted by NCBeaches
1 (2.5-pound) package frozen, cleaned calamari tubes and tentacles, thawed
2 tablespoons butter
3 garlic cloves, minced
1/2 cup diced onion
2 cups fish broth, clam juice, or chicken broth
1 (14-ounce) can crushed tomatoes
1/4 cup chopped fresh parsley
1/4 cup dry white wine
3/4 teaspoon salt
3/4 teaspoon freshly ground pepper
4 cups lightly packed fresh baby spinach
1/4 cup sliced ripe olives
1 tablespoon pine nuts
Cut calamari tubes into 1/4-inch-thick rings. Melt butter in a large skillet over medium-high heat. Add garlic and onion; sauté 3 minutes or until tender and lightly browned.
Add calamari rings and tentacles, broth, and next 5 ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes. Add spinach, olives, and pine nuts; simmer 8 minutes or until spinach wilts.
Yield: Makes 6 servings
Monday, December 5, 2011
Butternut Squash Soup
Butternut Squash Soup
From Delane at Euphoric Agony
Ingredients:
Butternut Squash, 4 cup, cubes
1 medium sized onion, diced
Carrots 1 cup, diced
Celery, 1 cup, diced
Chicken Broth, 4 cups
Almond Milk, Unsweetened; 1 cup
Butter, salted, 2 tbsp
Sage 1 leaf
Paprika, 1 tbsp
Nutmeg, ground, 1 tbsp
Garlic, 3 cloves
Preparation
In a 375 degree oven, roast squash and garlic for 15-20 minutes.
In soup kettle, sweat mirepoix (celery, onion, and carrot) in 2 TBS of butter.
Add roasted squash and garlic to mirepoix.
Add chicken stock and spices and bring to a boil.
Simmer for 20 minutes then add almond milk. Cook for another 5 minutes. With and immersion blender, blend until smooth. If soup to thick, add a 1/.2 chicken stock 1/2 almond milk mix till consistency you prefer.; Salt and pepper to taste.
Enjoy!!
Nutrition Facts
5 Servings
Amount Per Serving
5 Points+
Calories: 171.1
Total Fat: 7.2 g
Total Carbohydrate 27.5 g
Dietary Fiber 7.8 g
Protein 3.7 g
From Delane at Euphoric Agony
Ingredients:
Butternut Squash, 4 cup, cubes
1 medium sized onion, diced
Carrots 1 cup, diced
Celery, 1 cup, diced
Chicken Broth, 4 cups
Almond Milk, Unsweetened; 1 cup
Butter, salted, 2 tbsp
Sage 1 leaf
Paprika, 1 tbsp
Nutmeg, ground, 1 tbsp
Garlic, 3 cloves
Preparation
In a 375 degree oven, roast squash and garlic for 15-20 minutes.
In soup kettle, sweat mirepoix (celery, onion, and carrot) in 2 TBS of butter.
Add roasted squash and garlic to mirepoix.
Add chicken stock and spices and bring to a boil.
Simmer for 20 minutes then add almond milk. Cook for another 5 minutes. With and immersion blender, blend until smooth. If soup to thick, add a 1/.2 chicken stock 1/2 almond milk mix till consistency you prefer.; Salt and pepper to taste.
Enjoy!!
Nutrition Facts
5 Servings
Amount Per Serving
5 Points+
Calories: 171.1
Total Fat: 7.2 g
Total Carbohydrate 27.5 g
Dietary Fiber 7.8 g
Protein 3.7 g
Thursday, December 1, 2011
Thursday, November 10, 2011
Thursday, October 20, 2011
Wednesday, October 12, 2011
Tuesday, September 27, 2011
German-Style Pork and Sauerkraut
posted by CJMartin - 1/21/08
Cindy's Notes: The amount of veggies/sauce is very generous. You could easily throw in a couple more pork chops and feed 6. Cut the apples very thick as they tend to cook down into the sauce. The pork chops were incredibly tender.
6 boneless pork top loin chops -- 1" thick
1 teaspoon Mrs. Dash seasoning
1/2 teaspoon pepper
1 large onion -- sliced thick
2 medium turnips -- peeled and sliced
2 medium Granny Smith apples -- cored, peeled, and sliced
16 baby carrots
1 16 ounce can sauerkraut -- undrained
1 can low-fat cream of celery soup -- (10 3/4 oz)
2/3 cup low sodium chicken broth
Spray large nonstick skillet with cooking spray. Sprinkle pork chops with Mrs. Dash and pepper. Cook in skillet over medium heat until browned on both sides.
Spray inside of slow cooker with cooking spray. Combine sliced onion, turnips, apples and carrots in bottom of slow cooker. Top with sauerkraut. Place pork chops on top. Combine celery soup and broth; pour over all ingredients.
Cover and cook on low heat for 7-8 hours or high heat for 3 1/2-4 hours.
This recipe serves 6
PointsPlus™ Value =
340 calories, 9.7 g total fat, 46 mg cholesterol, 1,291 mg sodium, 37 g carbohydrates, 10 g fiber, 28 g protein. . . . . . . . . . .
posted by CJMartin - 1/21/08
Cindy's Notes: The amount of veggies/sauce is very generous. You could easily throw in a couple more pork chops and feed 6. Cut the apples very thick as they tend to cook down into the sauce. The pork chops were incredibly tender.
6 boneless pork top loin chops -- 1" thick
1 teaspoon Mrs. Dash seasoning
1/2 teaspoon pepper
1 large onion -- sliced thick
2 medium turnips -- peeled and sliced
2 medium Granny Smith apples -- cored, peeled, and sliced
16 baby carrots
1 16 ounce can sauerkraut -- undrained
1 can low-fat cream of celery soup -- (10 3/4 oz)
2/3 cup low sodium chicken broth
Spray large nonstick skillet with cooking spray. Sprinkle pork chops with Mrs. Dash and pepper. Cook in skillet over medium heat until browned on both sides.
Spray inside of slow cooker with cooking spray. Combine sliced onion, turnips, apples and carrots in bottom of slow cooker. Top with sauerkraut. Place pork chops on top. Combine celery soup and broth; pour over all ingredients.
Cover and cook on low heat for 7-8 hours or high heat for 3 1/2-4 hours.
This recipe serves 6
PointsPlus™ Value =
340 calories, 9.7 g total fat, 46 mg cholesterol, 1,291 mg sodium, 37 g carbohydrates, 10 g fiber, 28 g protein. . . . . . . . . . .
Monday, September 26, 2011
Spinach and Feta Pie
Spinach and Feta Pie - crissybear
6 ounces spinach -- (or 1 pkg frozen chopped spinach)
1/2 cup reduced fat feta cheese -- crumbled
4 medium green onions -- chopped
1 medium tomato -- seeded and diced
2/3 cup 1% milk -- (or soy milk)
1 large egg, 1 large egg white -- (or 1/2 c eggbeaters or 2 eggs)
1/2 cup reduced fat Bisquick® -- (or orig Bisquick)
1/2 teaspoon salt
1/8 teaspoon pepper
Preheat oven to 400°F and grease a pie pan and set aside. Steam the spinach while assembling the other ingredients and chopping the onion and tomato.
In a medium bowl combine milk, eggs, Bisquick, salt and pepper. Set aside.
Combine the spinach, onion, tomato and Feta and place in the bottom of the pie pan. Pour the Bisquick, milk and egg mixture over the top.
Bake at 400°F for 25-35 minutes, until puffed and set.
This recipe serves 6.
Per Serving: 183 Calories; 7g Fat; 14g Protein; 18g Carbohydrate; 3g Dietary Fiber
6 ounces spinach -- (or 1 pkg frozen chopped spinach)
1/2 cup reduced fat feta cheese -- crumbled
4 medium green onions -- chopped
1 medium tomato -- seeded and diced
2/3 cup 1% milk -- (or soy milk)
1 large egg, 1 large egg white -- (or 1/2 c eggbeaters or 2 eggs)
1/2 cup reduced fat Bisquick® -- (or orig Bisquick)
1/2 teaspoon salt
1/8 teaspoon pepper
Preheat oven to 400°F and grease a pie pan and set aside. Steam the spinach while assembling the other ingredients and chopping the onion and tomato.
In a medium bowl combine milk, eggs, Bisquick, salt and pepper. Set aside.
Combine the spinach, onion, tomato and Feta and place in the bottom of the pie pan. Pour the Bisquick, milk and egg mixture over the top.
Bake at 400°F for 25-35 minutes, until puffed and set.
This recipe serves 6.
Per Serving: 183 Calories; 7g Fat; 14g Protein; 18g Carbohydrate; 3g Dietary Fiber
Tuesday, June 28, 2011
Broccoli with Garlic Butter and Cashews
Broccoli with Garlic Butter and Cashews
Source: Allrecipe.com Easy Everyday Cookbook
Posted By: Sharon Guillera
Sharon notes: I saved 93 calorie, 8.2g fat, 3.2 carb, I saved 2
Servings 6
1 1/2 pounds fresh broccoli, cut into bite size pieces
1/3 cup butter (I use 2 tablespoons)
1 tablespoon brown sugar
3 tablespoons soy sauce
2 teaspoons white vinegar
1/4 teaspoon ground black pepper
2 cloves garlic, minced
1/3 cup chopped salted cashews (I used 2 tablespoons)
Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter,
While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.
Per serving: Calories: 187, Total Fat: 14.2g, Cholesterol: 27mg, Sodium: 611mg,
Total Carbs: 13.2g, Dietary Fiber: 3.3g, Protein: 5.1g
Sharon Changes: Per Serving: Calories 94; Fat 6g; Protein 4g; Carbohydrate 10g Fiber 4g; Cholesterol 10 mg; Sodium 603 mg
Source: Allrecipe.com Easy Everyday Cookbook
Posted By: Sharon Guillera
Sharon notes: I saved 93 calorie, 8.2g fat, 3.2 carb, I saved 2
Servings 6
1 1/2 pounds fresh broccoli, cut into bite size pieces
1/3 cup butter (I use 2 tablespoons)
1 tablespoon brown sugar
3 tablespoons soy sauce
2 teaspoons white vinegar
1/4 teaspoon ground black pepper
2 cloves garlic, minced
1/3 cup chopped salted cashews (I used 2 tablespoons)
Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter,
While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.
Per serving: Calories: 187, Total Fat: 14.2g, Cholesterol: 27mg, Sodium: 611mg,
Total Carbs: 13.2g, Dietary Fiber: 3.3g, Protein: 5.1g
Sharon Changes: Per Serving: Calories 94; Fat 6g; Protein 4g; Carbohydrate 10g Fiber 4g; Cholesterol 10 mg; Sodium 603 mg
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Tuesday, May 31, 2011
Caramel Corn Ice Cream
Caramel Corn Ice Cream
From Cooking Light, August 2003
The just-frozen ice cream is still soft enough to stir in the melted caramels. For fun, sprinkle with caramel popcorn.
2 cups fresh corn kernels (about 4 ears)
1 cup half-and-half
2 cups 2% reduced-fat milk
2/3 cup sugar
Dash of salt
3 large egg yolks
3 tablespoons 2% reduced-fat milk
12 small soft caramel candies
Combine corn and half-and-half in a food processor; process until smooth (about 1 minute). Pour pureed corn mixture into a sieve over a large bowl, reserving liquid; discard solids. Add 2 cups milk, sugar, salt, and egg yolks; stir with a whisk. Pour mixture into a large saucepan; cook over medium heat until thick (do not boil), stirring constantly (about 20 minutes). Remove from heat. Place pan in a large ice-filled bowl for 30 minutes or until mixture comes to room temperature, stirring occasionally.
Combine 3 tablespoons milk and caramels in a small saucepan. Bring to a simmer; cook 10 minutes or until caramels melt, stirring frequently. Remove from heat; whisk until smooth. Cool slightly.
Pour corn mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Stir in caramel mixture. Spoon ice cream into a freezer-safe container; cover and freeze 2 hours.
Yield: 7 servings (serving size: 1/2 cup)
NUTRITION PER SERVING
CALORIES 240(26% from fat); FAT 6.8g (sat 3.1g,mono 1.5g,poly 0.4g); PROTEIN 5.7g; CHOLESTEROL 107mg; CALCIUM 139mg; SODIUM 113mg; FIBER 0.6g; IRON 0.4mg; CARBOHYDRATE 38.9g
From Cooking Light, August 2003
The just-frozen ice cream is still soft enough to stir in the melted caramels. For fun, sprinkle with caramel popcorn.
2 cups fresh corn kernels (about 4 ears)
1 cup half-and-half
2 cups 2% reduced-fat milk
2/3 cup sugar
Dash of salt
3 large egg yolks
3 tablespoons 2% reduced-fat milk
12 small soft caramel candies
Combine corn and half-and-half in a food processor; process until smooth (about 1 minute). Pour pureed corn mixture into a sieve over a large bowl, reserving liquid; discard solids. Add 2 cups milk, sugar, salt, and egg yolks; stir with a whisk. Pour mixture into a large saucepan; cook over medium heat until thick (do not boil), stirring constantly (about 20 minutes). Remove from heat. Place pan in a large ice-filled bowl for 30 minutes or until mixture comes to room temperature, stirring occasionally.
Combine 3 tablespoons milk and caramels in a small saucepan. Bring to a simmer; cook 10 minutes or until caramels melt, stirring frequently. Remove from heat; whisk until smooth. Cool slightly.
Pour corn mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Stir in caramel mixture. Spoon ice cream into a freezer-safe container; cover and freeze 2 hours.
Yield: 7 servings (serving size: 1/2 cup)
NUTRITION PER SERVING
CALORIES 240(26% from fat); FAT 6.8g (sat 3.1g,mono 1.5g,poly 0.4g); PROTEIN 5.7g; CHOLESTEROL 107mg; CALCIUM 139mg; SODIUM 113mg; FIBER 0.6g; IRON 0.4mg; CARBOHYDRATE 38.9g
Friday, May 27, 2011
Salmon with Cilantro Pesto Recipe
Salmon with Cilantro Pesto Recipe
Serves: 3 ounces fish and 1 tablespoon pesto per serving
Baking Time: 10-12 minutes
Description
Ingredients
Cooking spray (optional)
Cilantro Pesto
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated Parmesan cheese
1 teaspoon salt-free garlic-herb seasoning blend
4 salmon fillets (about 4 ounces each), rinsed and patted dry
1/4 cup sliced almonds
Cooking Instructions
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup almonds.
Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Nutritional Analysis
Per serving
Calories Per Serving 206; Total Fat 9.5 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Polyunsaturated Fat 3.0 g; Monounsaturated Fat 4.0 g; Cholesterol 66 mg; Sodium 129 mg; Carbohydrates 2 g; Fiber 1 g; Sugar 0 g; Protein 28 g; Dietary Exchanges
3 1/2 lean meat
This recipe is brought to you by the American Heart Association’s Go Red For Women movement. Recipe copyright © 2005 by the American Heart Association. L
Serves: 3 ounces fish and 1 tablespoon pesto per serving
Baking Time: 10-12 minutes
Description
Ingredients
Cooking spray (optional)
Cilantro Pesto
1/2 cup loosely packed fresh cilantro
3 tablespoons fat-free, low-sodium chicken broth
2 tablespoons sliced almonds
2 tablespoons shredded or grated Parmesan cheese
1 teaspoon salt-free garlic-herb seasoning blend
4 salmon fillets (about 4 ounces each), rinsed and patted dry
1/4 cup sliced almonds
Cooking Instructions
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup almonds.
Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Nutritional Analysis
Per serving
Calories Per Serving 206; Total Fat 9.5 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Polyunsaturated Fat 3.0 g; Monounsaturated Fat 4.0 g; Cholesterol 66 mg; Sodium 129 mg; Carbohydrates 2 g; Fiber 1 g; Sugar 0 g; Protein 28 g; Dietary Exchanges
3 1/2 lean meat
This recipe is brought to you by the American Heart Association’s Go Red For Women movement. Recipe copyright © 2005 by the American Heart Association. L
Wednesday, May 25, 2011
Monday, May 16, 2011
Wednesday, February 2, 2011
Armadillo eggs
http://homesicktexan.blogspot.com/2011/02/armadillo-eggs-recipe-jalapeno.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+HomesickTexan+%28Homesick+Texan%29
Subscribe to:
Posts (Atom)
